banner ad

How To Improve Cardiovascular Health

| October 2, 2013 | Reply

walking for Cardiovascular health

Cardio…How Do I Improve It And Why Is It Important?

This month I will cover Cardiovascular Health.  You may or may not know that Cardiovascular Health refers to your heart and your lungs.  These two organs are extremely important to your everyday health.  Lungs bring the oxygen to your blood, and your heart pumps this oxygenated blood to your organs.  You don’t have to be a marathon runner to have good cardiovascular health.  The Canadian Physical Activity Guidelines recommend that you get at least 150 minutes (2.5 hrs.) of moderate to vigorous activity per week.  Moderate activity can include a brisk walk, riding a bike or roller blading.  Vigorous activity can include jogging, playing tennis or cross country skiing.  Each activity should last longer than 10 minutes and alternating your moderate and vigorous activities will provide you with the best health results. 

If you are not the jogging type, joining recreational activities like Slo-Pitch, Volleyball, Dodgeball or Soccer is a great way to get some cardiovascular exercise in your day.  By joining a recreational team you are getting your exercise in a manner that is fun and social.  Many people are more likely to meet the recommendations set out by the Canadian Physical Activity Guidelines this way.  In Edmonton there are many ways you can join a recreation team.  At Capilano Rehab Centre we are Sponsors of the Edmonton Sport and Social Club (ESSC) so we recommend them but in reality there are many clubs you can join.

Cardiovascular health is not something that happens overnight.  The Heart and Stroke Foundation has many useful tips on how to introduce physical activity into your life.  It can be little things like walking to the corner store, washing and waxing your car by hand, taking the stairs to your office.  Starting slow is the key.  If you overdo it, you will be sore and tired and can get discouraged.  Find an activity/fitness partner to make the changes in their life too.  This will help to motivate you so you will be more likely to stick with improving your cardiovascular health.  As you notice you are not short of breath, or not tired after a walk, start to increase your distance, duration or your activity frequency.

If you do enjoy an early morning jog then there are many ways you can be motivated to do that.  I personally am a fan of the Run Keeper App on my iPhone.  With this App, I can select the activity type (running, walking, biking, rowing), track how many km I have run, get splits for each km, calorie counter and I can sync it to any playlist on my iPhone that automatically plays when I start the activity.  It is great!  It can help keep you motivated by emailing you when you reach a new personal best like the amount of time you were active for, distance you went or calories burned.  It will also remind you that you have not exercised for a while. 

Visit to sign up for their [email protected] e-Newsletter and more information on how to live a healthier life.

Stay tuned for the next installment which talks about your diets impact on Cardiovascular Heath!



Capilano Rehab Centre | Physical Therapy Capilano physical therapists have provided state-of-the-art physical therapy, sports physiotherapy, back pain, WCB, accident, whiplash and injury rehab to clients in Edmonton for over 10 years.

5832 Terrace Rd Edmonton, AB. T6A 3Y8

(780) 466-1104


Category: Active Living, Cardiovascular Health, Cycling, Healthy Living, Running, Uncategorized

About the Author ()

I am Capilano Rehab Centre’s Community Care Coordinator. I have been with Capilano Rehab for 9 years primarily as a Physio Assistant, but also as a Receptionist. I have a Physical Education Degree from the University of Alberta, which I will eventually use when my two young children are grown up. In the mean time I am enjoying helping people in the Community through my role as Community Care Coordinator and bringing awareness to how a Physiotherapist can help you get back to the activities you love the most!

Leave a Reply